On the occasion of World Diabetes Day, this November 14, we take stock of the best foods recommended for diabetics, with Dr. Pierre Nys, endocrinologist and nutritionist.
Diabetes is a sugar dysregulation disease. “Diabetics do not metabolize carbohydrates correctly, which poses two problems: the cells are not properly supplied with “fuel” and the blood remains too “sweet”, bathing the organs in an inappropriate environment” explains Dr. Pierre Nys, endocrinologist-nutritionist, in his book Learn about anti-diabetes diet (ed. Leduc).
The good news is that in 80 to 90% of cases, type 2 diabetes can be prevented because it is essentially caused by an unhealthy lifestyle: sedentary lifestyle, uncontrolled stress, or poor diet.
Glycemic index: “the basis” of the diabetic
“The sugars in the diet are absorbed more or less quickly or more or less ‘strongly’. This is measured by the glycemic index” explains Dr. Pierre Nys. A “low GI” is between 0 and 55. A GI is said to be medium when it is between 56 and 69. But between 70 and 100, it is a high GI. “The glycemic index is really the basis for diabetics. If you only follow one piece of advice, it’s this: the closer the glycemic index of your food is to 0, the better! “
>> To lower the glycemic index of your diet, here is a week of low GI menus.
Legumes and green vegetables: the diabetic’s best allies
Lentils, peas and dried beans, in other words legumes, are rich in protein and very slow sugars (low glycemic index). “Contrary to popular belief, they are excellent allies for diabetics, because they make it easier to stabilize blood sugar,” explains Dr. Nys. The right frequency is 3 times a week.
As for green vegetables, “these are the diabetic’s traveling companions, those that he must find no matter what happens on his plate, for lunch and dinner” insists the endocrinologist. In the form of raw vegetables, pan-fried, gratins, whole vegetables, green juices (even if breaking the fibers of vegetables by mixing them increases their glycemic index)… the ideal frequency is 1 raw green vegetable + 1 cooked green vegetable at each main meal. Combine them also systematically with your pasta, rice or potatoes.
Fibre: essential for diabetics
Soluble or insoluble, fiber helps regulate blood sugar levels (glycemia). In addition, they avoid nibbling between two meals, which makes it possible not to restart the production of insulin and they help the body to react better to carbohydrates. Special mention to the soluble fibers which attract water and form a “gel” good for the metabolism because it traps some of the carbohydrates and fats.
About the water, by the way, she helps the body to eliminate excess blood glucose, reduces the risk of dehydration (slightly higher in case of diabetes) and reduces the risk of hyperglycaemia. The ideal is to drink 8 glasses of water a day for women and 10 glasses for men. “You can add a squeeze of lemon juiceit’s good!” underlines the doctor.